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Training Log Archive: Carocci

In the 7 days ending Nov 17:

activity # timemileskm+m
  Running8 3:58:57 32.1(7:27) 51.66(4:38) 845
  Gym2 1:50:00
  Stretching6 1:35:25
  Esercizi1 50:00
  Foam roller1 35:00
  Total17 8:49:22 32.1 51.66 845
  [1-5]10 6:38:57

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MoTuWeThFrSaSu

Sunday Nov 17 #

11 AM

Running hills 48:38 [3] 11.01 km (4:25 / km) +261m 3:57 / km
shoes: Saucony Kinvara 10 II

Collinare con 1km in discesa spinto dove mi è venuto un dolore forte ai polpacci
3 PM

Stretching 14:40 [0]

9 PM

Foam roller 35:00 [0]

Friday Nov 15 #

3 PM

Gym 1:00:00 [3]

Circuiti con macchine e senza, squat sagittali con bilanciere, tricipiti
6 PM

Running hills 31:11 [3] 7.0 km (4:27 / km) +224m 3:50 / km
shoes: Saucony Kinvara 10 II

Collinare
8 PM

Stretching 28:30 [0]

Thursday Nov 14 #

3 PM

Running warm up/down 10:04 [1] 2.11 km (4:46 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento

Esercizi 50:00 [1]

Andature, ostacoli
4 PM

Running 6:04 [2] 0.8 km (7:35 / km)
shoes: Saucony Kinvara 10 II

Corda + ostacoli
5 PM

Running warm up/down 1:44 [1] 0.35 km (4:57 / km)
shoes: Saucony Kinvara 10 II

Transizione

Running intervals 12:39 [3] 2.37 km (5:20 / km)
shoes: Saucony Kinvara 10 II

Serie di 200,400,100 con esercizi vari

Running warm up/down 3 [1] 0.59 km (5 / km)
shoes: Saucony Kinvara 10 II

Defaticamento
7 PM

Stretching 12:40 [0]

Wednesday Nov 13 #

8 PM

Running 30:07 [1] 6.38 km (4:43 / km) +25m 4:38 / km
shoes: Saucony Kinvara 10 II

Facile
10 PM

Stretching 12:40 [0]

Tuesday Nov 12 #

6 PM

Running 53:41 [2] 12.5 km (4:18 / km) +62m 4:11 / km
shoes: Saucony Kinvara 10 II

Ritmo moderato; leggera difficoltà a tenere questo ritmo agevolmente post pausa della settimana scorsa
8 PM

Stretching 12:40 [0]

Monday Nov 11 #

4 PM

Running hills 44:46 [2] 8.55 km (5:14 / km) +273m 4:31 / km
shoes: Inov-8 Terraultra G 260

Collinare
6 PM

Gym 50:00 [3]

Macchine, quadricipiti, panca
9 PM

Stretching 14:15 [0]

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